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Front load them so that you're actually working your back and not your hips or spinal muscles. Here's how.

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Tip: The Exercise That Fixes Everything

It's the lift nobody does but everybody needs.

Tip: The Top TRX Exercises for Muscle Growth

Suspension exercises for hypertrophy? Yes. Give these a shot.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Hamstring Hell: Sliding Leg Curls

Sliding leg curls look easy... until you try them. For brutally fast hypertrophy gains, they're hard to beat.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Rebuild Yourself with Complexes

    For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

    The 4 Mandatory Lifting Movements

    Check this out before you DIY your workout plan. Choose a lift from each section and get ready to dominate.

    The Best Damn Push-Ups Article, Period!

    Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

    Beast Building - Part 1

    The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

    Tip: Cutting Phase 101

    Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.

    Tip: Eat Sauerkraut, Even If You Hate It

    It's one of the best foods you're probably not eating but definitely should be. Here's why and how much you need to gag down.

    Tip: Avoid These Waist-Widening Exercises

    Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.